Chapter 8 – Understanding Nutrition Flashcards
Calorie
The basic unit of heat measurement, defined as the heat required to raise the temperature of 1 gram of water 1 degree Celsius.
Energy-yielding nutrients
Macronutrients (carbohydrates,
protein, fats) that provide the body with energy, measured in calories.
Non-energy-yielding nutrients
Micronutrients (vitamins, minerals) that provide the body with elements necessary for homeostasis.
Coefficient of digestibility
The proportion of food that is digested compared to what is absorbed, expressed as a percentage.
Calories in one gram of protein
4 kcals
Calories in one gram of fat
9 kcals
Calories in one gram of carbs
4 kcals
Calories in one gram of alcohol
7 kcals
Monosaccharides
The simplest form of carbohydrate: glucose, fructose, and galactose.
Disaccharides
The carbohydrate formed when two monosaccharides bond to each other: sucrose, lactose, and maltose.
Polysaccharides
Carbohydrate molecules composed of long chains of monosaccharides.
Starch
Chains of sugars that can be digested and metabolized for energy.
Monosaccharide examples
Fructose
Galactose
Glucose
Disaccharide examples
Lactose
Maltose
Sucrose
Trehalose
Polysaccharide examples
Cellulose
Glycogen
Starch
Soluble fiber
A fiber found in oat bran, barley, nuts, seeds, beans, and some fruits and vegetables.
Insoluble fiber
A fiber found in wheat bran, vegetables, and whole grains
Carcinogenic
A substance having the potential to promote cancer formation in the body.
Phytochemicals
Non-nutritive chemical compounds produced by plants that have various beneficial impacts on health.
Glycemic index
A measure of the blood-glucose raising potential of the carbohydrate content of a food. A value of 100 represents the standard or the equivalent of pure glucose.
Glycemic response
The effect a food or meal has on blood glucose following consumption.
Glycemic load
An index that simultaneously describes the blood-glucose-raising potential of the carbohydrate in a food and the quantity of carbohydrate in a food.
Hunger
A biological need to eat in response to declining blood sugar.
Appetite
A motivational drive to obtain food, often influenced by one’s experiences and environment.
Thermic Effect of Food
The amount of energy expenditure above resting metabolic rate due to the cost of processing food for use as fuel or for storage.
Isocaloric
Having similar caloric values
Protein-sparing mechanism
The process by which the body derives energy from fat and carbohydrate to avoid converting protein into energy.
Sedentary carbohydrate needs
3 - 4 grams per kg per day
Physically active carbohydrate needs
4 - 5 grams per kg per day
Moderate intensity carbohydrate needs
5 - 6 grams per kg per day
Vigorous exercise carbohydrate needs
6 - 8 grams per kg per day
Competitive athlete carbohydrate needs
7 - 10 grams per kg per day
Simple lipids
Formed primarily from fatty acids: waxes, fats, and oils.
Compound lipids
Lipids conjoined with other substances: phospholipids, glycolipids, sulpholipids, lipoproteins.
Derived lipids
Substances derived from simple and compound lipids by hydrolysis.
Trans fat
Also known as partially-hydrogenated oils, these fats are created by adding hydrogen molecules to vegetable oils. This process changes the chemical structure of the oil, turning it from liquid to semi-solid.
Monounsaturated fatty acids
“Good” fat: molecules with one unsaturated carbon bond in the molecule.
Polyunsaturated fatty acids
“Good” fat: molecules with more than one unsaturated carbon bond in the molecule.
Saturated fats
Fats that have no double bonds between carbon molecules because they are saturated with hydrogen molecules.
Hydrogenation
Chemical reaction in which hydrogen reacts to an organic compound. In the context of food processing, it refers to the saturation of unsaturated liquid oils with hydrogen atoms.
Linolenic acids
Essential polyunsaturated fatty acid (PUFA) belonging to the omega-3 fatty acids group
Linoleic acids
Essential polyunsaturated fatty acid (PUFA) belonging to the omega-6 fatty acids group.
Amino acids
Organic compounds that combine to form proteins in the body.
Non-essential amino acids
Amino acids that are produced by the
body.
Essential amino acids
Nine (9) amino acids that cannot be produced by the body and must be consumed in the diet.
the nonessential amino acids
Alanine Asparagine Aspartate Glutamate Serine
the conditionally essential amino acids
Arginine Cysteine Glutamine Glycine Proline Tyrosine
the essential amino acids
Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine
Complete protein
A source of protein that contains an adequate proportion of all nine of the essential amino acids.
Incomplete protein
A source of protein lacking in one or more of the essential amino acids.
Sedentary proteins needs
0.8 - 0.9 grams per kg per day
Physically active protein needs
1 - 1.2 grams per kg per day
Moderate intensity 3 - 4 days per week protein needs
1.1 - 1.3 grams per kg per day
Endurance high intensity protein needs
1.3 - 1.5 grams per kg per day
Strength training 4 or more days per week protein needs
1.6 - 2 grams per kg per day
children protein needs
up to 2 grams per kg per day
Pregnant female protein needs
Add 20g to total daily requirements
Add 10g if nursing
Dietary Reference Intakes
An umbrella term encompassing specific standards for dietary intake
Estimated Average Requirement
The average daily nutrient-intake level estimated to meet the requirement of half the healthy individuals in a particular group
Recommended Dietary Allowance
The average daily dietary-intake level sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals in a particular group.
Adequate Intakes
Formerly the Estimated Safe and Adequate Daily Dietary Intake, it is the recommended average daily-intake level, based on observed or experimentally-determined approximations or estimates of nutrient intake by a group or groups of apparently healthy people.
Tolerable Upper Intake Level
The highest average daily nutrient-intake level that is likely to pose no risk of adverse health effects to almost all individuals in the general population.
Vitamin C overdose
Increases serum uric acid and may cause gout and kidney stones
Vitamin B6 overdose
May cause liver and nerve damage
Riboflavin overdose
May impair vision
Niacin overdose
May cause flushing of the skin, headache, fatigue, nausea, and possible liver dysfunction
Pyridoxine overdose
May cause skin lesions and nerve damage
Vitamin E overdose
May cause headache, fatigue, blurred vision, gastrointestinal disorders, muscular weakness, and low blood sugar
Vitamin A overdose
May cause hair loss, dry skin, headache, bone and muscle pain, liver damage, bone abnormalities, nervous system toxicity, and possible death
Vitamin D overdose
May cause nausea, elevated blood pressure, kidney damage, and failure
Water-soluble vitamins
Vitamins that travel freely throughout the body, but are not necessarily stored in the body.
Fat-soluble vitamins
Vitamins that are soluble in fat and predominantly stored in the body, primarily in the liver.
Homocysteine
An amino acid that is produced by the body by chemically altering adenosine.
Antioxidants
Can be man-made or natural substances that may prevent or delay some types of cell damage.
Free radicals
Highly unstable molecules, naturally formed during exercise or when the body converts food to energy
the fat-soluble vitamins
A, K, E, and D
the water-soluble vitamins
C and B complex vitamins
Thiamin function
Part of a coenzyme used in energy metabolism, supports normal appetite and nervous system functions
Riboflavin function
Part of a coenzyme used in energy metabolism, supports normal vision and skin health
Niacin function
Part of a coenzyme used in energy metabolism, supports health of skin, nervous system, and digestive system
B6 function
Part of a coenzyme used in amino acid and fatty acid metabolism, helps convert tryptophan to niacin, helps make red blood cells
Pantothenic acid function
Part of a coenzyme used in energy metabolism
Folic acid function
Functions as coenzyme in synthesis of nucleic acids and protein
B12 function
Part of a coenzyme used in new cell synthesis, red blood cell formation, helps maintain nerve cells
Biotin function
Part of a coenzyme used in the synthesis of fatty acids and glycogen
Vitamin C function
Intracellular maintenance of bone, capillaries, and teeth
Vitamin A function
Vision, skin health, bone and tooth growth, reproduction, hormone synthesis and regulation, immunity
Vitamin D function
Mineralization of bones, calcium absorption
Vitamin E function
Antioxidant, stabilization of cell membranes, regulation of oxidation reactions
Vitamin K function
Synthesis in blood clotting proteins and a protein that binds calcium in the bones
Minerals
Micronutrients that the body needs in small amounts that must be obtained through diet.
Calcium function
The principal mineral of bones and teeth. Normal muscle contraction and relaxation, nerve function, blood clotting, blood pressure, immune defenses
Chloride function
Nerve and muscle function water balance
Magnesium function
Bone mineralization, building of protein, enzyme action, normal muscular contraction, transmission of nerve impulses, and maintenance of teeth
Phosphorous function
Important in cells’ genetic material, in cell membranes as phospholipids, bones and teeth
Potassium function
Nerve and muscle function
Sodium function
Maintains cells’ normal fluid balance and acid-base balance in the body; nerve impulse transmission
Chromium function
Associated with insulin and required for the release of energy from glucose
Copper function
Necessary for the absorption and use of iron in the formation of hemoglobin; part of several enzymes
Fluoride function
An element involved in the formation of bones and teeth; helps to make the teeth resistant to decay
Iodine function
Thyroid hormone function
Iron function
Part of the proteins hemoglobin and myoglobin, necessary for the utilization of energy
Manganese function
Enzyme function
Molybdenum function
Energy metabolism in cells
Selenium function
Works with vitamin E
Zinc function
Part of the hormone insulin and many enzymes; involved in making genetic materials and proteins, immune reactions
Calcium
The most abundant mineral in the body; it is required for vascular contraction and vasodilation, muscle function, and other body functions including bone rigidity.
Osteoclasts
A cell responsible for dissolution and absorption of bone.
Osteoblasts
A cell responsible for forming new bone.
Osteopenia
A bone density that is lower than normal peak density but not low enough to be classified as osteoporosis
Female athlete triad
The interrelationship of menstrual dysfunction, low energy availability (with or without an eating disorder) and decreased bone mineral density
Non-heme iron
Iron from plant-based foods like beans, fruits, vegetables and nuts. It is absorbed more effectively when eaten with meat, poultry and fish or with food that is high in vitamin C
Electrolytes
Minerals (sodium, calcium, potassium, chlorine, phosphate, magnesium) found in blood, urine, tissues and other bodily fluids that help balance the amount of water and pH level in the body based on osmolar relationships.
Sodium-potassium relationship
Electrolytes that control the distribution of fluids throughout the body
Core temperature
The operating temperature of an organism which is normally maintained within a narrow range; typically obtained most accurately through rectal measurement.
Dehydration
Occurs when the body loses more fluid than is taken in
Hypovolemia
State of decreased blood volume that can result in multiple organ failure death due to inadequate circulating volume and subsequent inadequate perfusion.
Acclimation
A physiological adjustment by an organism in response to an environmental change such as altitude, temperature, humidity or systemic pH.
Gastric emptying
The process of emptying food from the stomach
